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Monday, August 13, 2012

Slideboard Training

Recently I have added two slideboards to HTS, and starting integrating slideboard training into many clients' programs.

Slideboard training can be very fun, once you learn the proper technique; but it also addresses a common weakness. Most people have weak hips. While we can improve hip strength dramatically with barbell and kettlebell work, this is mostly in a single plane (front to back). The slideboard movement is side to side, and requires much more strength, power, and stability out of the hip adductors (inner thigh), and abductors (outside of hip).

In time, clients are flying back and forth on the slideboard. Intensity can be increased by moving to a longer board (we have 8' and 10' boards), or increasing your pace.

Slideboard Technique

The basic cues I use for the slideboard are: "squat, step, and push."

The "squat" is important, and has to happen first.

Then the "step" initiates the slide. It gets your momentum going toward the opposite side of the board.

The "push" happens immediately after the "step" and is the final part of the movement. Failure to "push" hard will result in a weak slide.

The last part is stabilizing and preparing to change directions. It is important to stay squatted down during this part, too.

Action

Ok, time to see it all happen. Check out the video of me below. This is done on a 10 foot slideboard. The tricks are not standard training, just in there for your entertainment. And, the video is sped up 1.5x regular speed (if you couldn't tell).